Safe WeightLifting Routines
7 Habits of Weight Loss

Guidelines for Safe Weightlifting Routines

Develop your own custom series of weightlifting routines that you can do while your favorite T.V. show is on and keep a set of weights by the T.V.

This is a quick and easy way to work out without having to go to the gym and without having to find extra time in your day.

Here are some guidelines to follow while you are doing your weight lifting routines.
Find Exercises you love:
Everybody is different and our bodies respond differently to exercise. Luckily there is always more than one exercise for a given muscle group. If you hate doing one particular exercise, look for another one that works the same muscle group. Balance your weightlifting routines to work all the muscle groups.
Muscle Groups:
Develop weightlifing routines for all these areas of the body:
Neck: lavatur scapulae, upper trapezius
Shoulders: deltoids, rotator cuffs
Chest: Pectorals
Back: Trapezius
Arms: Biceps, Triceps, Forearms
Legs: Quadriceps, Hamstrings, Calfs
Abdomen: Abdominals, Obliques, Waist
Number of Repetitions:
Your goal for any exercise should be three sets of 10 repetitions. In the beginning you might need to start with just 1 set of 8 reps, and build to 2 sets of 8 reps, gradually increasing your strength until you can manage 3 sets of 10. When that becomes easy for you, adjust your weight lifting routines to increase the weights you are using rather than increasing the number of repetitions.
How Much Weight:
Find a weight size that you can lift comfortably at least 8 or 10 times without straining. Women might start with 5 lbs or less, and men might start with 10-15 lbs or more. If you can lift more, by all means increase the starting weight, but don’t increase it to the point where it becomes uncomfortable or pulls your muscles. If exercise is too strenuous when we begin, we tend not to keep it up. But select enough weight so that you give yourself a workout.
Watch yourself in a mirror:
Until you become confident that you are using proper form you should watch yourself in a mirror. Keep the knees soft, and the back straight. Learn how arms and head should be positioned for each exercise. Learn which muscle group you are working with each exercise and make sure that is where you are feeling it.
Rotate Muscle Groups:
Work muscle groups every other day. A good rule of thumb is upper body one day and lower body the next day. Let your muscles rest on alternate days for best results.
Warm Up Properly:
Stretch each muscle group for 10 seconds before starting, and after finishing to keep your muscles strong and healthy and get maximum effect from your weightlifting routines.

Philip Kustner
Weight lifting routines are a key component of healthy weight loss

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WeightLifting Routines are just one way to Increase Metabolism
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The information found in and throughout The 7 Habits of Weight loss ( is not intended as a substitute for the advice or treatment that may have been prescribed by your physician.
Information found here should NOT be construed as definitive or binding medical advice and is NOT intended to diagnose, prescribe, nor endorse any brand of products or services. Always seek the advice of your physician or other qualified health provider prior to starting any new weight loss or exercise regimen or with any questions you may have regarding a medical condition.